In order to have a longer life, one must take good care of the body. Yes, each body part needs to be given importance even sometimes, the most vital one’s are being disregarded.
The spine is among those most vital ones. The spine supports the upper body where the rest of the other organs are there. The spine is composed of 26 bones of different sizes and structures.
The spinal column is among the biggest reason why we can move. But, the spine still needs the support of the other muscle groups like the abs.
It also protects a really sensitive part of our body, the spinal cord. You know what will happen it is damaged; you’ll probably be paralyzed.
Now, since the spine is supported by the muscle groups like the glute and the abdominal muscles, they need to be strengthened.
Here are easy exercises you can do at home in order to “get rid of back pain and to have a healthy spine” according to Positivemed.:
1. Upright Leg Stretch
Start by lying on your back. Then, bend your left leg at your knee and stretch the right leg into the air. Grab the folded leg with your hands behind your knee and calf. Pull the leg gently towards you. Try holding the stretch each time for at least 20 seconds then repeat it for 3-4 times for each leg.
2. Knee Tuck and Pull
Lie on your back. Then, bend both legs at the knee. Grab your left leg with both hands at the knee and pull it towards your torso. Hold position for 20 seconds. Repeat the exercise for both legs.
3. Double Knee Tuck and Pull
Lie on your back and your feet on the ground. Use your hands and grab your legs below the knees and pull them gently to your torso. Hold the position for at least 30 seconds before starting again. Repeat for 3-5 times.
4. Cat and Cow Pose
Yes, it’s like twerking but in your knees. First, kneel on the floor with flat-top position. Keep your back and head aligned to the floor. Now bend your back in an upward position slowly. Hold the position for three seconds and then do in reverse. Stretch your butt upward in between two rounds while keeping your head and chest lifted. Repeat for 4-5 times in each position.
5. Spine Twist
Lie on your back. Stretch your right arm on the side, straight to your body. Stretch your left leg out so that it becomes straight. Stretch your right knee towards the left side, and until it almost touches your left hand. Hold this position for 20 seconds. Repeat this exercise 2x for both the knees.
6. Upright Back Stretch
Start into kneeling position and with one knee off the ground and one on the ground. Make your quads parallel to the floor and one knee above your ankle at a right angle. Now, lean forward keeping the upper body tall. Stretch for 20-30 seconds and repeat the exercise 3-4 times on each leg.
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Source:
Positivemed